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Are You Eating The Right Foods Together?

These food duos work together to create supercharged nutrients for your better health.
 

1. Buckwheat + Peppers (Rutin + Vitamin C)

 
 
HEALTHY HEART DUO
 
Buckwheat has a good source of Rutin, a bioflavonoid that helps enhance vitamin C found in peppers. When these two work synergistically together the result is improved circulation in the body and better cardiovascular health. This power pair helps to halt oxidation of bad cholesterol (LDL) from turning into plaque on the artery walls.
 

Buckwheat Stuffed Red Peppers 

Serves 4 

Ingredients

  • 1/4 cup extra virgin olive oil
  • 1 onions (around 300g), diced
  • 1.5 cups roasted buckwheat (to roast place on frying pan for around 3-5 minutes until it starts browning and releases flavours, make sure you are stirring it to disperse the heat equally)
  • 3 garlic cloves, minced
  • 1/2 tsp salt
  • Chilli powder to taste
  • 1 handful parsley, chopped
  • 4 red peppers use ones that are similar size to help with cooking
  • 1 litre low sodium vegetable stock
  • 1 can of tomatoes (400 g)

 

Instructions

  1. Heat the oil in a small saucepan on low and add the onion. Sauté for around 8-10 minutes until the onion starts to brown and caramelize.
  2. Add the roasted buckwheat, garlic, salt, chilli and parsley and cook for a further 3 minutes.
  3. Make a lid for the peppers by chopping towards the top (which will help to cook the buckwheat mixture inside). Make sure to clean the inside of any seeds and wash out before stuffing.
  4. Stuff the peppers 3/4 of the way. Put the lid on top.
  5. Take a saucepan that will fit all 4 peppers inside but that it will be a firm fit. Place the peppers side by side.
  6. Add the stock just enough to cover the peppers and with a spoon, add about 2-3 tablespoons of the liquid into each pepper and place the lid back on top.
  7. On a medium heat cook for 10 minutes. Partially cover with lid.
  8. Add the can of tomatoes, adding about 1-2 tbs of it into each peppers and cook for a further 10 minutes. Partially cover with lid.
  9. It’s finished when the buckwheat is cooked.

 

 

 
2. Kale + Chickpeas (magnesium + B6)

 
MOOD BOOSTING DUO
 
Kale is rich in the calming mineral magnesium which helps us to reduce anxiety and makes us feel happier. When magnesium is combined with B6 (found in chickpeas) the result is better absorption in the body and a super mood boosting duo.
 
 

Kale & Hummus Wrap

 
Ingredients:
  • 1 whole grain, paleo or raw vegetable wrap
  • 2 tbsp hummus
  • 1 handful of kale, sliced or baby kale
  • 1/4 avocado, sliced
  • 1 baby cucumber, sliced length ways
  • 1 tbsp hemp hearts, sprinkled
 
Instructions:
  1. Spread hummus on wrap
  2. Lay kale down, followed by the rest of the vegetables
  3. Carefully fold
 

3. Sweet Potatoes + Avocado (Vitamin A + Healthy fats)

 
Sweet potatoes contain an excellent source of beta-carotene (which gets converted into Vitamin A in your body) Vitamin A provides healthy glowing skin, immune and reproductive health. In order for your body to absorb it fully, a healthy fat (found in the avocado) should be combined.
 
 
GLOWING SKIN DUO
 

Baked Sweet Potato Wedges with an Avocado Lemon & Dill Dip

 
Ingredients:
 
Sweet Potatoes Wedges:
  • 2 sweet potatoes
  • 2 tbsp avocado oil
  • 2 garlic gloves, minced
  • dash of sea salt and pepper 
Avocado Lemon & Dill Dip:
  • 1 med ripe avocado
  • 2 tbsp fresh dill
  • 1/2 lemon, juice only
  • 2 tbsp organic 5% plain yogurt
 
Sweet Potato Wedge Instructions:
 
  1. Preheat oven to 400° F. Line a baking sheet with unbleached parchment.
  2. Wash and cut each sweet potato length-wise into 8 wedges.
  3. In a large bowl, toss wedges with oil, garlic, salt and pepper
  4. Spread wedges evenly on the parchment paper and bake for 25 minutes, flip halfway through.
  5. Serve with avocado yogurt and dill dip
 
Avocado  Dip Instructions:

 
  1. In a small food processor add all ingredients and pulse until smooth
  2. Store in the fridge until ready to serve

4. Apples & Raspberries (ellagic acid + quercetin)

 
CANCER FIGHTING DUO
 
Together, apples and raspberries improve the disease-fighting powers of antioxidants. Ellagic acid (found in raspberries) enhances the ability of quercetin (found in apples) to kill off cancerous cells.
 
 

Miranda’s Raspberry Apple Muffins

(gluten-free)
 
Makes 12
 
Ingredients
  • 1 3/4 cup millet flour
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/4 tsp sea salt
  • 2 organic apples, chopped or grated (leave the peel on)
  • 1 cup organic raspberries, fresh or frozen (if frozen let thaw for 10 minutes)
  • 1/3 cup raw honey
  • 2 tbsp pure maple syrup
  • 1 pod of bourbon vanilla, seeds scraped or 2 tsp pure vanilla extract
  • 1/3 cup coconut oil, melted
  • 1/2 cup organic 5% plain yogurt
  • 2 organic eggs
 
Instructions:
  1. Preheat oven to 350 F
  2. Line muffin tin with papers
  3. Mix flour, baking powder, baking soda, sea salt in a medium bowl and whisk to combine
  4. In a separate bowl add the coconut oil, honey, maple syrup, yogurt, vanilla and eggs until combined
  5. Pour in the apples and raspberries and  using the whisk press down to slightly crush the fruit
  6. Mix together until combined
  7. Pour batter filling 3/4 of  muffin liners
  8. Bake for 25 minutes or until golden brown 

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